# how to be strong by guid765

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```									HOW               TO BE                        STRONG                        AT    HEART - A HEALTH GUIDE                                             FOR         TEENS

Snack Attack
Michael wants a snack. He chooses a box of low-fat oatmeal cookies. But how many can he eat and still
stick to a healthy diet? The nutrition label at left provides some answers.

1. First, let’s use it to calculate how           6. If Michael ate the box of cookies,
M Low-Fat Oatmeal Cookies M
many cookies Michael can eat before               would he meet any of his needs for
low-fat turns to high-fat. To figure this         important nutrients like vitamin A or
Nutrition Facts                                                             out, check how many cookies make a                vitamin C?
Serving size 2 cookies (38g)
Servings per container 9                                                    serving. __________ How many servings
are in the box? __________
Amount per serving
Calories 140                           Calories from fat 20                                                                   7. How many calories are in a gram of
2. How much fat is there per serving?
fat? _________ In a gram of carbohydrate?
% Daily Value   __________ How much fat is in the whole
_________ In a gram of protein? _______
Total Fat 2g                                                    3%          box? __________ How many grams are
Saturated fat 1g                                                          saturated fat? __________
Monounsaturated fat 0.5g                                                                                                    8. These low-fat cookies are healthier
Polyunsaturated fat 0.5g                                                                                                    than lots of other types of cookies.
3. Michael’s calorie limit is 2000 calories
Cholesterol 0mg                                                 0%                                                            But other foods are even better for you.
a day. What should be his limit on
Sodium 170mg                                                    7%                                                            What other snacks could Michael choose
Total Carb 28g                                                  7%          saturated fat per day?
that would be low in fat but higher in
Dietary Fiber 1g                                              4%
vitamins and minerals, such as calcium?
Sugars 13g
Protein 2g
4. How many calories are in a serving?
Vitamin A 0%                                        Vitamin C 0%
Calcium 4%                                               Iron 2%
____________ How many are in the box?
*Percent Daily Values are based on a 2,000 calorie diet. Your diet          ____________
values may be higher or lower depending on your calorie needs:

Photos by Corbis (bowl), Hardy/Zefa/Corbis (avocado), C-Squared Studios/Getty (pineapple and leeks), Brand X Pictures/Getty (sweet potato) Food collection/Getty (beets)
Calories:            2,000           2,500
Total fat              Less   than          65g             80g             5. What is the limit on sodium for
Sat Fat                Less   than          20g             25g
Cholesterol            Less   than          300g            300g            someone eating 2000 calories a day?
Sodium                 Less   than          2400mg          2400mg
Total Carbohydrate                          300g            375g
__________ How much sodium is in the
Dietary Fiber                               25g             30g
box of cookies? __________ If he ate a
Calories per gram:
Fat 9      •       Carbohydrate 4       •       Protein 4                   whole box, how much more sodium could
Michael eat that day? ____________

K O                                                                               cabbage–        garlic–                               eggplant–
E
C              U
Eating by                                                  green       white/green                             red/purple
CH

T

kale–
Color                                            green                                                                          corn–
pepper–                                                                              yellow/green
newspaper.
Can you find
grocery ads for vegetables
Search your newspaper. Can you
and fruits ads for vegetables
find grocery in different color and
groups? One way to be sure
fruits in different color groups?                                                                                                                                     pepper–
green
you get to be sure you
One way a good variety of get a
fruits and of fruits and vegeta-
good varietyvegetables—and                                                                                                                                       potato–
enough enough important
bles—and important vitaminsvita-                                                                                                                                  white
and minerals—is to eat foods
mins and minerals—is to eat foods
cauliflower–
lots different colors.
inin lots ofof different colors.                                             radishes–                                                                      white
Examples: orange squash
Examples: orange squash and and
red/purple
car-
carrots, red tomatoes, purple
rots, red tomatoes, purple egg-                                                                                     tomato–red
peppers and eggplant, green
plant, green broccoli and spinach,
broccoli and spinach, white
Try to find at
white onions, etc. to find at least
onions, etc. Try
in
least one advertised foodthe the
one advertised food in
paper each color at at right:
paper forfor each color right:                                                 avocado–          pineapple–        sweet potato–             beets–          leeks–
yellow/green     orange/yellow          orange               red/purple      white/green

PRODUCED        IN COLLABORATION WITH

classroom                           ®

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